The Protein Myth

& Other Nutritional Nuggets

The most difficult part about transitioning to a whole foods plant-based diet is letting go of all the things you've heard over and over again and thought you knew as fact. Milk builds strong bones, meat is the best source of protein, carbs are bad. Society has taught us to look at things in a one to one relationship. Eat this for this nutrient and eat that to avoid that disease. The truth is nutrition is way more complicated than that. There are tons of variables involved in converting food into nutrients - how much of that nutrient your body needs, what other foods you are eating, physical activity, stress, just to name a few.     

Instead of counting calories or limiting carbs or getting a certain amount of protein or fat per day, what if we consider looking at our diet as a whole? No more counting, tracking, limiting and calculating. Eating a variety of fruits, vegetables, beans, whole grains, nuts and seeds every day will get you all of the nutrients you need. You may have your doubts and it is almost inevitable that you will get tons of questions from friends, family and coworkers. Below is a summary of some of the common nutrition myths along with some other need to know nutritional wisdom.

Don't just trust us. We encourage you to do your own research. Check into arguments from both sides and a good tip to remember is to always check the source of any article or study you find. You may start to notice a trend with certain studies being supported by certain industries or companies that may have quite an investment in "hoping" the study produces results that support their cause.

Protein

Myth: Plant-based diets lack protein

Protein is an essential nutrient for life. To date, we know of 22 amino acids that make up protein - 13 that our bodies can produce and 9 that our bodies cannot produce so we must get them from food. Animal protein is touted as a high quality, complete protein because it contains all 9 amino acids. This is true, but eating a variety of fruits, vegetables, beans, whole grains, nuts, and seeds will also provide all of the amino acids you need, plus a ton of other nutrients, without the saturated fat and cholesterol.  There isn't a plant-based food that will give you 60 grams of protein like a steak would, but almost all plant-based foods have some protein and that adds up over the course of the day. 

The truth is protein deficiency is almost exclusively seen in people with calorie deficiency. If you get enough calories, then you will get enough protein. On a plant-based diet, you will naturally get ~10% of your calories from protein without a concerted effort. The table below shows the protein percentage of common plant-based foods.

Research has shown the U.S. Estimated Average Requirement is 4-5% of your calories from protein in order to prevent deficiency. Since that is an average number, some of us need more than that so the USDA sets the recommended dietary allowance to 8-10% of your calories from protein (Center for Nutrition Studies). Bottom line: eating a variety of fruits, vegetables, beans, whole grains, nuts, and seeds will provide all of the protein you need.

Still on the fence? Think about some of the strongest animals in the animal kingdom - the rhino, elephant, hippo and gorilla. They are all plant-based and don't seem to have any issues with getting enough protein.  

"No one cares about your protein intake until they find out you're plant-based."

CarBs

Myth: All carbs are bad

When you hear carbohydrates, aka carbs, what do you think of? Chips, cookies, cakes, candy, white bread, pasta, fries? Yes, those are common sources and they are what give carbs the bad rap, but not all carbs are created equal. Fruits, vegetables, grains, beans, nuts, and seeds are also sources of carbs. Carbohydrates are the body's main source of energy so the key is not to avoid carbs, but to choose the right kind.

Simple carbohydrates include added sugar and the sugar in fruit and milk. We all know added sugar is bad for us. Soda, cookies, and doughnuts are obvious sources and should be avoided. Fruit, on the other hand, is not the same. Fruit contains fiber and the act of chewing slows the absorption of sugar into the bloodstream. The fiber also makes fruit filling. Natural sugar, eaten as a whole food, is better than added sugar and concentrated forms of sugar.

Complex carbohydrates include starches and fiber. Here is a quick wheat refresher. There are three parts to a wheat kernel: bran, germ, and endosperm. The bran has the fiber and nutrients, the germ is the nutrient rich embryo, and the endosperm is the largest part which is mostly starch with protein and some nutrients. Whole grains contain all three parts, while refined grains are just the endosperm. 

You will see "enriched flour" on the ingredients list in a lot of items at the grocery store which means the wheat was first refined to remove the bran and germ and then a few of the nutrients taken out during the refining process were added back in. Maybe we shouldn't have taken them out in the first place?

Bottom line: choose the right kind of carbs - avoid the processed stuff, choose fruit over foods with added sugar, choose whole grains over refined.

FATS

Myth: butter/margarine/olive oil/coconut oil is good for you

None of these are actually healthy. They are all concentrated sources of calories with no other nutrients. Yes, we do need fat to live, but we would be much better off getting the majority of our fat from whole foods like nuts, seeds, and avocados. Below is the lowdown on the major types of fats: trans fat, saturated fat, and unsaturated fat.

There is no debate that trans fats are at the bottom of the list. There are naturally occurring trans fats in milk and animal products, but the majority are artificial trans fats created in an industrial environment by adding hydrogen to liquid vegetable oils. Trans fat raises LDL (bad cholesterol) and lowers HDL (good cholesterol) and increases your risk of heart disease, stroke, and Type 2 diabetes.  Common sources of trans fat are fried foods, baked goods, snack products, refrigerator dough, and margarine. There has been a huge effort to get rid of trans fats in the United States, but it is still hidden in some products. Foods with less than .5 grams of trans fats per serving are actually allowed to say 0 grams on the nutrition label. So make sure you look at the ingredients and avoid products that have "partially hydrogenated oils" listed (AHA).

There are mixed reviews on saturated fat. For a long time, saturated fat has been considered a "bad fat" because it increases LDL (bad cholesterol). Most major health organizations believe this also increases the risk of heart disease and stroke, but recent studies have called this belief into question. However, it is generally accepted that replacing saturated fats with unsaturated fats is better for you. Saturated fats have all of their carbon molecules saturated with hydrogen and are generally solid at room temperature. It is important to note that most foods containing fat have a mixture of different types of fat. Pizza, cheese, dairy, and meat products are common sources of food that are predominantly saturated fat. Although they don't contain cholesterol, there are a few plant-based sources of saturated fats as well: palm oil, palm kernel oil, and coconut oil  (Harvard Health).

In general, unsaturated fats, including monounsaturated and polyunsaturated fats, are considered good because they lower LDL levels. These fats are liquid at room temperature. Monounsaturated fats include most nuts, avocados, olive oil, and canola oil. Polyunsaturated fats are essential fats which means that the body cannot produce them so they must be obtained from food. There are two main types: omega-6 fatty acids and omega-3 fatty acids. We need both, but it is important that we obtain these nutrients in the proper ratio. It is a zero sum game - too much omega-6 can inhibit omega-3.  Most people do not have any trouble getting enough omega-6. Omega-6 fatty acids are found in vegetable oils, leafy vegetables, seeds, nuts, and grains. Sources of omega-3 fatty acids are flax seeds, flax seed oil, hemp seeds, walnuts, and fish. The optimal ratio of omega-6 to omega-3 is between 1:1 and 4:1, but due to the prevalence of processed foods and oils most people are eating a ratio between 10:1 and 25:1 (PCRM).

Bottom Line: eliminate trans fats and choose monounsaturated fats and omega-3 fatty acids over saturated fat. The best fats are those that come from whole foods such as seeds, nuts, and avocados.

Calcium

Myth: People need dairy for calcium

Calcium plays an important role in bone health, blood clotting, and other cell functions. It is not exactly known how much calcium you need.  Some research shows 150-200mg, the World Health Organization recommends 400-500mg, and US Dietary Guidelines recommend 1000mg or more. That is a huge difference!  Kind of confusing, right?  Well, part of the reason the U.S. guidelines are so high is it assumes and tries to counteract a high intake of animal products, high sodium intake, and low physical activity which harm the absorption of calcium. We hear milk builds strong bones all the time, but no one seems to mention that calcium absorption from milk is actually only 32% (PCRM). Dairy products are causing calcium loss at the same time that they are increasing your calcium. How else can you get your calcium? By eating a variety of fruits, vegetables, whole grains, and beans. Just like protein, the calcium in all these foods will add up over the course of the day. See the table below for plant-based sources of calcium.

Consider this: humans are the only species on the planet to drink milk into adulthood and are also the only species to drink milk from another species. Mother cows produce milk for their calves so that they will grow up to be full-grown cows. Ahhh, we don't want to be full-grown cows. So let's remember, milk is for babies!

SODIUM

Salt, aka sodium chloride, is 40% sodium and 60% chloride.  Salt is used to flavor foods or act as a preservative, stabilizer, or binder.  We need sodium to live, but not near as much as we are currently getting.  The average American eats 3400 mg of sodium per day (Mayo Clinic).  The USDA recommends <2300 mg of sodium (1 tsp of salt per day).  The American Heart Association recommends less than 1500 mg of sodium (~3/4 tsp of salt).  Too much sodium can lead to high blood pressure, heart disease, and stroke (Harvard Health).  The top ten sources of sodium are: bread, pizza, sandwiches, deli meat, soups, burritos and tacos, savory snacks, chicken, cheese, and eggs (CDC).

Bottom line: minimize processed foods, prepared foods, and fast food and limit how much salt you add to foods.  Instead, try flavoring foods with herbs and spices.

Sugar

There is already a section on carbohydrates which includes sugar, but the sugar epidemic is widespread enough that it merits a section of its own. The USDA recommends no more than 6 teaspoons or 25 grams of added sugar per day for woman and no more than 9 teaspoons or 38 grams of added sugar per day for men.  We all know soda, cookies, doughnuts, and cakes are full of sugar, but it is also prevalent in many foods we consider healthy. Granola bars, cereal, yogurt, protein bars, sauces, salad dressings, juice, ...the list goes on and on (see table below).

Bottom line: added sugar is not a necessary nutrient. Avoid added sugars as much as possible, opt instead for fruit.

ANTIoxidants

Antioxidants are chemical compounds that aid in cellular health by neutralizing the effect of free radicals. A few ways free radicals can form are by exposure to pollution, exposure to cigarette smoke, or as a byproduct of normal bodily functions such as digestion.  Free radicals can cause cell damage and are thought to play a role in the aging process as well as heart disease, diabetes, and cancer (Family Doctor). Antioxidants are thought to help prevent the damage caused by free radicals. Some of the common antioxidants are Vitamin A, Vitamin C, Vitamin E, beta-carotene, lycopene, lutein, and selenium. Fruits and veggies are the best source of antioxidants. A general rule of thumb is the more color, the better.  For example, red cabbage is better for you than green cabbage, red apples are better than green, red onions are better than yellow which are better than white, and sweet potatoes are better for you than regular potatoes. Mangos, blueberries, blackberries, and raspberries are also excellent sources of antioxidants. In addition to fruits and vegetables, antioxidants are also found in whole grains, nuts, and seeds. On the other hand, research has not shown that getting antioxidants from supplements is healthy and in some cases it has been harmful (NCCIH).

Bottom line: eat a variety of richly colored fruits and vegetables as well as whole grains, nuts, and seeds and avoid taking antioxidant supplements

ALL MEAT, POULTRY

In 2015, the average American ate 211 lbs of meat or 9 ounces per day. (USDA).  The USDA recommends maximum meat, poultry, and egg consumption of 125 lbs per year or 4.7 ounces per day (Health.gov). In general, animal products are high in saturated fat and cholesterol and low in fiber and nutrients. They also contain IGF-1 (insulin-like growth factor 1). IGF-1 is important for growth, but there have been some studies that show a link to cancer. A Harvard University study found that people who ate just 1.5 ounces of red meat daily were more likely to die early deaths than people who ate less than that (Harvard Health).

Meat and poultry contain B12 which is necessary, but B12 is also available from other sources or you can take a supplement.

Bottom line: minimize meat and poultry consumption.

PROCESSED MEAT

Known carcinogen. Includes bacon, sausage, pepperoni, deli meat, hot dogs. Increases the risk of colorectal cancer.

Bottom line: avoid processed meat!

DAIRY

The research on dairy is inconsistent. No study has proven that it specifically causes cancer, but numerous sources say there is a high association between dairy intake and reproductive cancers such as breast and prostate cancer. Dairy contains insulin-like growth factor 1 (IGF-1), which is great for growing but it also stimulates the growth of cancer cells. (PCRM).

Another interesting tid bit: approximately 90% of Asians, 80% of Native Americans, 75% of African Americans in North America, 51% of Hispanics, and 21% of whites in North America are lactose intolerant (ProCon). There are plenty of other sources of calcium and vitamin D (See calcium section).  

Bottom line: dairy is not a nutritional requirement.

EGGS

The American Heart Association recommends less than 200 mg of cholesterol for people with high cholesterol, diabetes, or heart disease and less than 300 mg for healthy individuals. One egg has ~186 mg of cholesterol (Mayo Clinic). The case against eggs - egg consumption may increase the risk of colon and rectal cancers in men and women, eggs do not contain fiber or anti cancer fighting properties, and about 60% of the calories in eggs are from fat (PCRM). Just fyi - there are plenty of other substitutions for eggs in baking such as: aquafaba, banana, flax seeds, and applesauce.

Bottom line: minimize egg consumption.

Fish

These guys say it pretty well: Is Fish a Health Food...

Bottom line: the animal protein, cholesterol, saturated fat, and contamination in fish are all big concerns and there are other, safer ways to get omega-3 fatty acids including flax seeds, hemp seeds, and walnuts.

Organic or not?

Is organic really better for you?  The answer: it depends.  The USDA Certified Organic label indicates that the food is "grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives" (USDA).  Most research has shown that the nutritional content does not vary greatly between foods grown organically and foods grown conventionally, but the amount of pesticide residue does (although both are under the maximum thresholds). The Environmental Working Group (EWG) tests 48 common fruits and vegetables for pesticides and produces a list of the worst offenders called the Dirty Dozen each year.  For 2019, the twelve foods found with the most pesticides after washing and peeling (if applicable) were: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, and peppers (EWG).  On the other hand, the foods with the least amount of pesticides, The Clean Fifteen, were: avocados, sweet corn, pineapple, sweet peas frozen, cabbage, onions, papayas, asparagus, eggplant, honeydew melon, kiwi, cantaloupe, cauliflower, broccoli, mushrooms (EWG).  

Bottom line: organic foods have less pesticides than conventially grown foods.  However, buying all organic can be expensive - if possible, choose organic when buying foods in the dirty dozen list.